STRESSED
Journal Prompts for when you’re feeling Stressed
Journaling when you're feeling stressed provides a valuable opportunity to unpack the sources of pressure and anxiety. It helps you process your thoughts, gain clarity, and transform stress into actionable insights, turning overwhelm into opportunities for personal growth. This practice isn't just about addressing stress in the moment; it's also a way to reflect on patterns and build resilience over time.
Where do you feel this feeling in your body? How does it show up physically for you?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person or circumstance that’s causing you to feel this way, but don’t send it. Just allow yourself to sit with the feelings.
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion.
Ask yourself: “What is the primary source of my stress right now, and how can I break it down into smaller, manageable pieces?"
Ask yourself: “What does my stress tell me about my current priorities? Are there things I need to adjust or let go of?"
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
Imagine yourself free from the burden of this feeling. How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success.
Ask yourself: “When was a time in the past that I faced stressed and came through stronger on the other side? How can I remind myself of that strength now?”
Ask yourself: “What small step can I take today to reduce the intensity of this feeling and bring myself more peace?”
Ask yourself: “What do I most need in this moment—rest, support, boundaries, or something else?"
Ask yourself: “What would it look like to let go of perfectionism in this situation? How can I permit myself to just be human"
What would I tell a friend who is feeling stressed? How can I offer myself the same compassion and reassurance?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Professional Success: Prioritize and Break Down Tasks
What it is: When you’re feeling stressed at work, prioritize your tasks and break them down into smaller, manageable steps. This works because it helps you focus on one thing at a time, making overwhelming tasks feel more achievable and reducing stress.
How to practice: Take a moment to write down everything you need to do. Then, identify the most urgent tasks and break them down into smaller actions. Focus on completing one small step at a time, celebrating each win as you go.
To fuel personal growth and success …
Engage in a Quick Physical Reset
What it is: When you’re feeling stressed, a quick physical reset like stretching or going for a short walk helps release built-up tension and boosts your mood. It works because physical movement stimulates the release of endorphins, reducing stress and improving mental clarity.
How to practice: Stand up, stretch your arms high above your head, or take a 5-minute walk outside. Focus on your breath and how your body feels as you move, allowing yourself to reset and recharge.
Tip: Try doing this in nature. A study found that just 20 minutes in nature can significantly lower cortisol levels, our body’s main stress hormone, improving overall calm and resilience. Learn more about how spending time in nature can reduce your stress here.
Explore the powerful mental and physical health benefits of spending time in nature—learn more HERE
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.
Discover powerful mindfulness strategies to help you stay focused and calm—click HERE to explore!
Breathing Exercises…
Box Breathing
Why it works: When stress starts to build, mindful breathing helps calm your nervous system and bring you back to the present. It works because it activates the parasympathetic nervous system, reducing stress and restoring focus.
How to practice:
Inhale slowly for 4 counts.
Hold your breath for 4 counts.
Exhale slowly for 4 counts.
Hold your breath again for 4 counts.
Repeat for 3-5 rounds, focusing on the rhythm of your breath to ground yourself.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.